Atkins 20®, Phase 2: Balancing Your Diet

Phase 2 is all about balancing your diet and maintaining your momentum from Phase 1 (Induction) to continue towards your weight loss goals. You'll start to climb the Carb Ladder by slowly adding different foods like nuts, seeds, strawberries, blueberries, melon, cottage cheese, yogurt, and more. The goal is to reintroduce a variety of carbs until you find a healthy diet that's right for you.

Learn more about how to balance your diet by following the links below.

This balancing phase is designed to help your body lose excess weight after the more rapid progress of Phase 1. While your list of acceptable foods will grow, the goal is to continue your weight loss in a way that will be more sustainable.

Phase 2 typically lasts until you're within 10 pounds of your goal weight. However, depending on your personal weight loss goals, you may choose to transition into Phase 3 sooner. Early transitioning is best for those who are vegetarian or looking to slow the rate of their weight loss.

While Phase 2 contributes to the greater purpose of losing weight, it focuses heavily on finding your personal carb balance. This is the maximum amount of net carbs you can consume while continuing to lose weight. Finding this number is essential to maintaining your energy level and appetite, which will help keep your weight down as you progress. You should keep in mind that personal carb balances vary based on age, gender, activity level, hormonal status, and other factors.

The goal of Phase 2 is to gradually introduce a broader array of carbs into your diet, helping you find your personal carb balance. You’ll start Phase 2 by eating 25 grams of net carbs daily, and then begin to increase overall carb intake in 5 gram increments. By the end of this phase, you may find that your personal carb balance sits between 30 and 80 daily grams of net carbs.

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Science/Library

Read nutrition articles, learn the science behind Atkins, and sample the extensive amount of peer-reviewed published studies in major scientific journals demonstrating the effectiveness and the health benefits of the Atkins diet.